Crossfit A) Front squat: 4×8 reps. Heavier than two weeks ago. Superset w/ 15-20 second ring support hold. B) Pressing Bonanza! 10-9-8-7-6-5-4-3-2-1 push press (95/65lb)-ring/bar dip-pushup *11 minute cap Rx-Plus A) Ring support L-sit hold B) 115/75lb Metcon Class  6×30… Read more »

Crossfit Partner WOD Buy in:  60 hang power cleans (115/75lb) Then 10 rounds total (I-go-you-go style) of: 10 push jerk-15 wallballs-200m run w/wallball Then buy out: 60 hang power cleans *On hang power cleans athletes can split up reps however… Read more »

Crossfit A) 8 minute alternating EMOM: 1) 5-15 kipping pullups or 3-6 bar MU 2) 5-10 strict knees to elbows B) Crossfit Mainsite workout: 3 rounds for time of 10 squat snatches (155/105lb)-20 burpees Metcon Class  A) 30 minute AMRAP:… Read more »

Crossfit A) 2x800m run. Go every 7 minutes. B) 1) 3 minute AMRAP: Max calorie row Rest 3 minutes 2) 3 minute AMRAP: 4 hand release pushups-8 deadlifts (155/105lb) -12 lateral hops over bar Rest 3 minutes Repeat 1) and… Read more »

Crossfit A) 4×6 front squat @65-70%. Superset w/8db lat rows/side B) 3 rounds for time of 3 heavy thrusters (185/135lb)-9 HSPU-18 box jumps- 81 double unders Rx-Plus 225/155lb, strict HSPU flat surface Metcon Class  8x 2 min on 2 min… Read more »

Crossfit A) 16 minutes to find a heavy snatch + overhead squat B) 7 minute AMRAP: 8 power snatch (75/55lb)-10 wallballs C) Accessory work coaches choice Metcon Class  A) 3 rounds for time of 40 double unders-30 air squats-20 burpee… Read more »

Crossfit A) Alternate EMOM 1 and 2 with your partner for 30 minutes 1) 1 rounds of 5 TTB- 10 push ups- 15 air squats  *Scale reps to 4-8-12 or 3-6-9 2) 5 deadlifts (155-225/105-155) B) 3x 30 sec weighted… Read more »

Crossfit A) 8 minute alternating EMOM: 1) 5-10 strict pullups 2) 5-10 kipping HSPU B) Partner WOD: Run 400m Then I-go-you-go for 3 rounds each of 10 double kb clean and jerks (2×53/35lb) Then Run 400m Then I-go-you-go for 3… Read more »

Crossfit A) 4x500m row. I-go-you-go with partner. Start at moderate effort and increase pace each interval *20 minute cap B) Open WOD 16.1 (modified for space) 20 minute AMRAP: 8 alternating overhead lunges (95/65lb)-8 bar facing burpees-8 overhead lunges-8 chest… Read more »